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Vitamin D has been big news lately. Some reports even claim that the benefits of sun exposure and increased levels of vitamin D outweigh the risk of skin cancer. So is sunbathing healthy? The American Academy of Dermatology (AAD) says no.
No license to tan
Though the benefits of vitamin D are substantial, so is the risk of skin cancer. In fact, one in five Americans will have skin cancer at some point in their lives. The AAD warns that exposure to UV radiation whether from the sun or a tanning bed is not a safe way to get vitamin D.
Safer ways to get your daily dose of sunshine
To ensure adequate amounts of vitamin D, the AAD recommends a healthy balanced diet and supplements containing the vitamin. The recommended daily vitamin D intake is 400 international units (IUs) daily value (DV), but recent research suggests even that may not be enough. Eating foods listed in the chart below can help you increase the vitamin D in your diet, but you may still need a supplement.
| Food |
IUs |
%DV |
| Vitamin D fortified milk, 1 cup |
98 |
25 |
| Sardines, canned in oil, drained 1.75 ounces |
250 |
70 |
| Mackerel, cooked, 3.5 ounces |
345 |
86 |
| Salmon, cooked, 3.5 ounces |
360 |
90 |
| Cod liver oil, 1 tablespoon |
1,360 |
340 |
A recent article in the New England Journal of Medicine recommends at least 800 IUs of vitamin D daily and up to 1,000 IUs a day for optimal benefits. Up to 2,000 IUs a day is considered safe, but a larger amount can be toxic. If you're concerned about getting enough vitamin D, discuss your options and personal health risks with your doctor.
Why it's important to you
Vitamin D is crucial for maintaining the balance of calcium and phosphorus in your body that helps you build strong bones and keep them strong. Studies indicate that vitamin D may also offer protection from heart disease and some forms of cancer, but more research is needed to establish a definite link.
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 Don't let food-borne bacteria crash
your party
A 3-step plan of attack for food safety
Mosquitoes and ants may not be the only uninvited guests at your picnic or barbecue. Bacteria can be hiding in food that's handled improperly. Food-borne bacteria cause everything from mild upset stomach to serious, even fatal, illness. Keep your food safe with this three-step plan:
| 1. Be a clean machine |
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Wash hands, surfaces and utensils before handling food. Bring soap and water to the beach or park where clean running water may not be available. Or use disposable wipes. |
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Wash raw fruits and vegetables thoroughly. Even though you don't eat a melon rind, you should scrub it thoroughly before cutting so germs on the outside don't get inside. |
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When packing your cooler, wrap raw meat separately and securely to keep juices from contaminating other foods. Do not reuse plates, utensils or cutting boards used for raw meat until they have been washed. |
| 2. Chill out |
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Pack foods in the cooler in the reverse of the order they'll be prepared. |
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Use a separate cooler for drinks so the one containing food doesn't get opened as often. |
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Return leftovers to the cooler immediately. Remember the two-hour rule: Do not eat food left out for more than two hours, or one hour if the temperature is 90° F or above. |
| 3. Grill to kill bacteria |
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For safest cooking, bring your meat thermometer and cook to internal temperatures of 145° F for steaks, 160° F for pork and burgers, and 165° F for poultry. If you don't have a thermometer handy, grill poultry until juices run clear; meats and burgers should not be pink in the center. |
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Do not baste with the same mixture used to marinate raw meat. |
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High heat and fat produce cancer-causing compounds in grilled meat. However, a recent study found that marinating before grilling reduces these compounds by 90 percent. Or avoid the risk and go meatless with this great recipe. |
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 Exploding the myth of fireworks safety
What would summer be without barbecues, campfires and fireworks on the Fourth of July? “A season with fewer burn injuries,” says HealthPartners burn specialist, William Mohr, MD.
“The majority of burn injuries occur in the summer,” reports Dr. Mohr. “Fireworks cause a significant number of those burns, especially around the holiday, because people don't have the facts about the real dangers inherent in fireworks.”
Don't believe these myths about fireworks safety. Get the facts you need to keep your family safe.
Myth: Fireworks only cause minor injuries.
Fact: “In 2005, more than 9,000 people nationwide had fireworks-related injuries that required emergency room treatment,” Dr. Mohr says. “About 54 percent of those were burns, some of them serious enough to necessitate extensive burn center treatment. Fireworks can also cause serious eye injuries and blindness or dismemberment.”
Myth: With adult supervision, fireworks are safe for kids.
Fact: “Nearly half of all victims of fireworks injuries are under age 15, and 25 percent are under age 10. When things go wrong with fireworks, it happens very fast. No amount of adult supervision can make fireworks safe for children,” says Dr. Mohr.
Myth: Legally purchased fireworks are safe.
Fact: The National Fire Protection Agency reports that 95 percent of fireworks-related injuries involved fireworks that are legal for consumers to buy and use under federal regulations.
Myth: Sparklers are harmless.
Fact: “Sparklers burn at between 1500° and 2500° Fahrenheit and produce a shower of sparks,” Dr. Mohr explains. “That's hotter than a road flare. In fact, fireworks most people consider safe, such as sparklers, small firecrackers and bottle rockets, are responsible for more than 54 percent of injuries.”
Have a blast on the Fourth, but leave the fireworks to the pros
The safest way to make fireworks part of your Independence Day is to attend a public fireworks display conducted by professionals. Professionally produced fireworks shows are not just safer, they're also more spectacular and elaborate than an amateur show. |
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